A Plant-Heavy Mediterranean Diet Might Protect You From COVID-19, Says New Research

A growing body of research suggests that the plant-forward Mediterranean diet is one of the healthiest ways to eat. Multiple studies have associated the diet with a reduced risk of chronic disease, including heart disease and cancer. And now, a brand new review indicates that this plant-heavy way of eating—which emphasizes whole foods, like fruits, vegetables, nuts, seeds, whole grains, legumes, and beans—could even reduce the risk of contracting COVID-19.

The review, conducted at the University of North Sumatra in Indonesia and published in the journal Plos One, examined several different observational studies from around the world, collectively involving 55,489 patients. After zooming in on dietary habits in each of the studies, researchers found enough evidence to suggest that the Mediterranean diet might reduce the risk of contracting COVID-19. Researchers also found that the diet might also reduce the severity of symptoms in those who do get sick from the virus.

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What is the best diet to prevent COVID-19? 

Out of six studies conducted across Lebanon, Spain, Italy, the US, and Iran, the researchers noted that four revealed a significant correlation between following the Mediterranean diet and a reduced risk of contracting COVID-19. Additionally, one study found a link between higher adherence to the Mediterranean diet and fewer symptoms of COVID-19.

The new review is not the first to suggest a link between eating more plant-based foods and a lower risk of contracting COVID-19. Earlier this year, one study published in the journal BMJ Nutrition Prevention & Health linked a predominantly plant-based diet with a 39 percent reduction in the odds of COVID-19 infection.

Another study published in the same journal in 2021 examined more than 2,880 healthcare workers from six countries, including the US, UK, Germany, Italy, Spain, and France. It suggested that those who followed a plant-based diet were 73-percent less likely to experience moderate-to-severe COVID-19 symptoms.

Symptoms of COVID-19 include (but are not limited to) fever, chills, fatigue, diarrhea, coughs, and muscle aches. In severe cases, it can lead to pneumonia or even organ failure.

It’s important to note that The Centers for Disease Prevention and Control recommends that everyone aged five or older should get one dose of an updated COVID-19 vaccine every year to protect against serious illness.

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Why certain foods might reduce the chance of you getting sick

No single diet or food is an automatic shield against viruses, but the research suggests that eating more of those rich in vitamins, minerals, and antioxidants, like plant-based whole foods, may make you more resilient. 

Antioxidants are particularly important because they help to protect and regulate the immune response. They are also vital when it comes to reducing chronic inflammation in the body—over time, inflammation weakens the immune system, and this makes it easier for viruses to take hold. Inflammation is a key factor when it comes to the severity of COVID-19, in particular.

“Several subtypes of food were inversely associated with COVID-19 risk,” note the researchers in the new review. “Higher olive oil consumption, lower red meat consumption, lower cereal consumption, moderate amounts of alcohol, and higher intake of fruit and nuts reduced COVID-19 risk, and higher consumption of vegetables, fruits, legumes, nuts, whole grains, and fish lowered odds of severe COVID-19.”

The researchers noted that while promising, more research is needed in this area. One drawback of the new review is that most of the participants in the studies self-reported their dietary habits, and this may have led to potential biases in the data.

However, a plant-forward Mediterranean diet has been consistently shown to be positive for our health. It has also been linked with a lower risk of dying from cancer, as well as a reduced risk of developing diseases like dementia, type 2 diabetes, and heart disease. Earlier this year, The US News & World Report named it as the No. 1 diet for our health for the seventh year in a row. 

“The Mediterranean diet focuses on diet quality rather than a single nutrient or food group,” noted the publication. “Numerous studies have shown that it reduces the risk of chronic health conditions, including heart disease and type 2 diabetes while promoting longevity and improving quality of life.”